Strength
3 Front Squat every 1:30 for 6 sets
-build to a heavy 3-
Conditioning
10 min AMRAP
5 Front Squat 205/135
10 Burpee
30 Double Under
Compound 30
6 rounds
250/200m row sprint
-Rest 1 min between rounds-
1/15/2017
Percentage Test #1
3 min AMRAP
Push Press @ 65% of 3Rm push press from last monday
Conditioning
3 rounds
1 min DB snatch 50/35
1 min Chest to bar pull up
1 min rest
Compound 30
3 rounds, every 3:00
300/250m row
max slam ball 30/20
1/12/2018
Strength
2 Snatch Deadlift + 1 Power Snatch EMOM x 10 min
Start moderate and build
Conditioning
12 min AMRAP
15 Box Jump Over 24/20
15 KB Swing 53/35
15 Push up
Compound 30
10 min EMOM
1- 15/20 sit up
2- 20/30 plate jumps
1/11/2018
Strength Test #2
5RM back squat in 20 minutes
Conditioning Test
In 6 minutes
600/500m row
in remaining time max burpees
Compound 30
10 min AMRAP
250m row
20 jumping squat
1/10/2017
Regional event 13.6
100 double under
50 handstand push up
40 toes to bar
30 shoulder to overhead 165/100
30 alternating in place lunge 165/100
16 min cap
1/9/2018
Strength
1 Hang Squat Clean EMOM x 12 mins (building)
Conditioning
1 min Burpee Box Jump Over 24/20
1 min Wall ball 20/14
2 min BBJO
2 min WB
3 min BBJO
3 min WB
Compound 30
15 min EMOM
1- 15/20 sit ups
2- 30 second plank
3- 15 KB swing
1/8/2017
Strength Test #1
Every 1:30 perform 3 Push Press for 6 sets
-Score if heaviest successful set of 3-
Conditioning
10 min AMRAP
15 Pull up
15 Push Press 95/65
30 Double Under
Compound 30
5 rounds
1 min row for calories
1 min walking lunge
1 min rest
1/5/2018
No Classes Today
Open gym from 10am-3pm
Please use caution driving in if you choose to!
1/4/2018
UPDATE
ALL classes cancelled today… if you’d like a home WOD look below!
10 rounds
5 burpee
10 sit up
15 air squat
Stay safe everyone!
1/3/18
12.3
18 min AMRAP
15 Box Jump 24/20
12 Shoulder to overhead 115/75
9 Toes to bar
